Strength development is possible with maximum muscle tension.
Various methods are used to ensure maximum muscle tension:
* The method of lifting the load with the maximum load the maximum number of times;
* The method of lifting the load of unsaturated burden to failure;
* Overcoming unsatisfactory weights with maximum speed;
* Overcoming external resistance with the same muscle length;
* Contraction of muscles in the joint due to the weight of your own body or falling weight.
These methods are used to perform exercises, which in turn are divided into exercises with overcoming your body weight, exercises with external resistances and isometric exercises.
Instructions
Step 1
Exercises with external resistance:
* Exercises with weight. They use barbells, dumbbells, weights and stuffed balls. They can
perform both on universal simulators and with the help of a partner.
* Exercises that are performed using elastic objects (expander, harness, rubber shock absorbers). When muscles overcome elastic resistance, their strength increases.
This type of exercise is considered to be practically the most effective for developing muscle strength. The main thing when doing them is to correctly dose the load and then you can develop almost all muscle groups. The greatest efficiency can be achieved with overcoming or inferior mode.
Step 2
Exercises using your own weight:
* Gymnastic exercises. These are all kinds of push-ups in the lying position, hanging or on the uneven bars, raising the legs when hanging on the bar, rope climbing and others.
* Track and field exercises. Jumping on one leg or on two, over barriers, from an elevation.
* Exercises to overcome obstacles.
Such exercises are available to all ages and people of different backgrounds. This allows them to be included in any strength development program.
Step 3
Isometric exercises:
* Exercises to hold the load. These are passive exercises.
* Exercises with active muscle tension. These are exercises for long-term retention of a certain posture with tense muscles. These include trying to lift a barbell off the ground on which there is excessive weight, or trying to straighten with your shoulders resting on the bar.
It is isometric exercises that are able to simultaneously use the maximum number of muscles at a time. They must be performed with a breath holding, which teaches the body to work in extreme conditions of oxygen starvation, therefore they are included in the mandatory training program for cosmonauts, submariners, and rescuers.
